A1:
Practice Double KB Swings

A2:
Practice Double KB Cleans

14 min EMOM

Odd: back squat, building to 85-100 %
Even: 3 x heavy KB push press / hand

21-15-9
Box jump 60/50cm
Burpee
Wallball 20/14 lbs

tavoiteaika: 15min

5 sets NOT for time of:
1 Deadlift at 10kg under your 1RM
2 KB/DB Turkish Get Ups HAP
4 Strict Handstand Push Ups
8 Pistol Squats (add weight if needed)

Scale up or down as needed.

6min amrap
row 1000m
with the remaining time do as many pull ups as possible

rest 6min

6min amrap
row 1000m
with the remaining time do as many burpees as possible

AMRAP in 3 rounds:

1 min ME KBS
1 min ME Hollow hold
1 min ME Box jumps
1 min Rest

With partner 4 rounds of time:

20/15 calories row
20 Stick sit-ups.

You go, I go

EMOM 14
every odd minute: Clean + front squat + jerk (85 %)
every even minute: 15 russian twists with med ball (14/20 lbs)

Three heavy sets of five.

2 x 3 clean & jerk with 10 sec rest between the reps. 3 min rest between the sets. (85 % of 1 RM)